Tuesday 8/11/15

Warmup: Coaches Choice

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BBW

Power Clean
Take 7 1/2 mins to work up to your heaviest Power Clean

BBW

Squat Clean
Take 7 1/2 mins to work up your heaviest Squat Clean

WOD RX

Ladder Up EMOM
-1st min 1 Power Clean & Jerk (95/65) & 10 DU’s
-2nd min 2 PC & Jerks & 10 DU’s
-3rd min 3 PC & Jerks & 10 DU’s etc……..Those who fail within the minute timeline will do 15 Wall Balls (20/14) until the last athlete has failed.*The Power Clean will only Ladder Up and the Double Unders will stay at 10 reps*


WOD RX Plus

Ladder UP EMOM
-1st min 1 Power Clean & Jerk (135/95) & 10 DU’s
-2nd min 2 PC & Jerks & 10 DU’s
-3rd min 3 PC & Jerks & 10 DU’s etc……..Those who fail within the minute timeline will do 10 Wall Balls (30/20) until the last athlete has failed.*The Power Clean will only Ladder Up and the Double Unders will stay at 10 reps*

Testimonials

*When I first started Crossfit Lighthouse I was at my heaviest weight of 210lbs. I realized how unhappy I was with myself and decided to make a change. I wanted and needed a healthier lifestyle, so I contacted my best friend and now coach Amanda. She encouraged me to join Crossfit and reassured me that I would succeed. She gave me the push that I needed to take the next step. One of the hardest things for me was just showing up. However, once I was there I instantly fell in love with the coaches, DEEZ, people and the environment. From then on I have grown more confident and have lost over 70 lbs. every morning I go to Crossfit I push myself harder and joining was one the best decisions I have ever made. I have participated in races, which is something I never thought I could do. Cmc, savage race, and tough mudder are three of my proudest accomplishments. I never would of been able to achieve any of this without my "family" at Crossfit lighthouse!*
Anjelyne Kiernan *Results will vary on each individual*,

Quick Contact Information

2450 Charles Court,
Bellmore, NY 11710.
Phone: 516-308-4070
Fax: 516-809-9949